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Remuera Physiotherapy

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Remuera Physiotherapy

Physiotherapy clinic with a focus on all pain related disorders from sports/activity related injuries to chronic and persistent pain conditions.

Recent studies have shown an importance in understanding not only the biomechanical elements of injury, but also the mind and environment in which the pain is being experienced. This understanding has lead to a clinical approach called the biopsychosocial care model and is now considered best practice internationally. At Remuera Physiotherapy, in conjunction with other specialties within the clinic, we pride ourselves on ensuring that we effectively manage complex injuries/pain conditions in order to reduce pain intensity, increase function, address the emotional impact of pain, and minimise the amount of treatment required.

03/04/2023

Hey everyone!

Today I want to talk about the importance of the sleeper stretch for improving internal rotation at the shoulder. This stretch targets the infraspinatus and teres minor muscles and tendons.

Poor internal rotation can lead to shoulder pain and limited mobility, especially for athletes who frequently use overhead movements. The sleeper stretch is a simple yet effective way to improve internal rotation and prevent injury by lengthening and strengthening these muscles and tendons.

To perform the stretch:
1. Lie on your side with your affected arm bent at a 90-degree angle.
2. Gently push your forearm down towards the ground, keeping your elbow in line with your shoulder.
3. Hold for 30 seconds and repeat on the other side.

Incorporating the sleeper stretch into your regular stretching routine can significantly impact your shoulder health and overall mobility. Give it a try, and let me know how it works for you!

21/03/2023

As we discussed in a previous post, the rotator cuff is a group of four muscles that act to keep the head of the humerus bone firmly within the shoulder's shallow socket. Simply, they act to stabilise the shoulder joint.

The Subscapularis muscle is the only rotator cuff muscle that performs internal rotation at the shoulder joint. In contrast, the others three rotator cuff muscles perform external rotation at the shoulder joint. Check out our recent post.

Internal rotation is the rotation of the humerus towards the middle of the body.

Optimal internal rotation strength is essential for shoulder stability and injury prevention. Specifically, in sports, internal rotation plays a vital role in shoulder power during throwing activities including cricket, baseball and javelin, to name a few.

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Click the link in our bio to book with one of our highly experienced senior physiotherapists if you have any injuries or concerns.

09/03/2023

The rotator cuff is a group of muscles and tendons surrounding the shoulder joint, keeping the head of the upper arm bone firmly within the shoulder's shallow socket.

The rotator cuff comprises four muscles; the first three, the supraspinatus, infraspinatus, and teres minor, all perform a common movement of shoulder external rotation.

External rotation can be defined as the rotation away from the body's centre.

Optimal external rotation function is essential to balance internal rotation during pushing and throwing movements, assists with the stability of the shoulder joint and protects against rotator cuff injuries.

Like, follow, and share if you found this helpful information.

Click the link in our bio to book with one of our highly experienced senior physiotherapists if you have any injuries or concerns.

02/03/2023

For the most efficient shoulder mechanics and function, it's crucial to consider the scapular plane when doing a lateral raise.

The scapular plane is "about" 30-45 degrees to the front of the frontal plane.

The best way for the scapula and humerus to move is in the scapular plane. This is a more "natural movement.

The table compares the internal moment arms of the shoulder muscles when the arm is moved away from the body in the frontal plane and the scapular plane.

The data suggest that the middle deltoid has the largest moment arm for a movement in which the arms move away from the body in the SCAPULAR plane—practically speaking, a lateral raise.

A muscle with a larger internal moment arm has better leverage to do a job. The brain usually wants to use a muscle when it has a better chance of getting a job done. The idea of neuromechanical matching can explain this idea.

Based on this information, the best way to do a lateral raise is in the scapular plane because the shoulder mechanics are better, and the middle deltoid has better leverage to do the job.

27/02/2023

Practical Examples In The Clinic:

Rotator Cuff complications and Bursitis are a few of the most common injuries in the clinic due to scapular instability.

These structures can be impinged or compressed between the humerus (below) and the Acromion (above) if the shoulder blade is restricted or poorly controlled.

This may result in functional pain when lifting the arm up and away from the body, as well as small tears and inflammation.

Normal scapular movement will relieve pressure on these structures and aid in recovery!

Practical tip!
– Perform exercises that strengthen the smaller, accessory muscles of the scapula

22/02/2023

In a previous post, we defined scapulohumeral rhythm and highlighted the mechanisms' importance. Today's post will outline practical examples in a gym-based context!

Exercises that elevate your arm, including lateral raise and press/push movements, require optimal shoulder movement for the best performance.

Consider the lateral raise, which is used primarily to strengthen the lateral deltoid. Through this movement, we should have effective and appropriate shoulder blade motion.

As a result, we can expect some shoulder blade movements, such as upwards rotation as we raise our arms.

This contradicts the popular belief. When performing this exercise, it is mistakenly thought that your shoulder blade should be held "down and back".

Following this advice can cause the shoulder to be awkward and less stable when performing the movement.

Practical tip:
– Allow the shoulder blade to move!

Like, follow, and share if you found this helpful information.

Click the link in our bio to book with one of our highly experienced senior physiotherapists if you have any injuries or concerns.

21/02/2023

Scapulohumeral rhythm, a vital shoulder mechanism to:

– increase shoulder stability
– increase performance (pushing power)
– decrease the risk of injury.
– Let the shoulder muscle work properly

The shoulder joint is classified as a "ball and socket" joint. Whereby the head of the humerus (ball) lies within the glenoid cavity of the scapular (socket). Think of a golf ball and tee analogy. Check out the infographic if you are a visual learner! Ideally, the socket should be positioned to support the ball. Otherwise, our shoulder stability may be compromised.

From an athlete's perspective, improved stability provides a strong base for power movements and helps increase performance.

Additionally, when stability is increased, we reduce the risk of injury.

Like, follow, and share if you found this helpful information.

Click the link in our bio to book with one of our highly experienced senior physiotherapists if you have any injuries or concerns.

20/02/2023

Scapulohumeral Rhythm! A big and fancy word that describes how your upper arm and shoulder blade should move when you elevate your arm.

Ideally, we see a 2:1 ratio with two degrees of humeral (upper arm) flexion to one degree of upward scapular (shoulder blade) rotation. It's essential to note that this can vary slightly from person to person, but smooth, symmetrical movement should be present when looking at both sides.

Stay tuned for our next posts, where we will dive into why this mechanism is necessary and discuss the practical application of this both in a gym and clinical setting.

Like, follow, and share if you found this helpful information.

Click the link in our bio to book with one of our highly experienced senior physiotherapists if you have any injuries or concerns.

28/07/2022

With the Commonwealth Games just around the corner we're excited to see the Men's and Women's hockey teams back in action. Anyone involved in the sport would have witnessed the progression of speed and fitness involved with playing at every level. This is why we see an abundance of acute and chronic muscle and soft tissue injuries.

This study from 2018 on the Dutch National Team highlighted these in great detail with 1 in 4 players experiencing an "injury of significance" in a two week period!

With all that said, GO THE BLACK STICKS 🖤🤍🏑

20/07/2022

Do you have sore upper traps?... Same, keep reading to find out more!

Sore upper traps can be caused by many things. Often it is caused by tight muscles and tension being held in this area. Tight traps can be caused by things like overuse/compensation that shouldn't be happening, poor posture, and stress tension.

Swipe across for a nice stretch to relieve some of this tightness! This stretch is done in a seated position, holding on to the bottom of the chair or sitting on your hand. You then tilt your head as pictured, this should give a nice stretch up the side of the neck and upper trap. Repeat on the other side.

Swipe again to see a tool you can use for trigger point release. Let us know if you like to order one!

If this niggly pain won't go away don't hesitate to book in for a physio appointment with us! 🤗

14/07/2022

Do you want glutes like Hercules? Keep reading to learn about the gluteal's!

Strong glutes provide stability and power. Having greater stability reduces our risk of injuries. Power is needed for various types of movements such as heavy barbell squats or as simple as standing up out of a chair.

If you swipe across you will see two variations of hip extension; the hip thrust and the glute bridge. The main difference with these two exercises is the range of motion. Hip thrusts have greater range due to the bench whereas glute bridges have a very short range. The glutes drive the hips upwards during both exercises by concentrically contracting. A good cue for these exercises is to squeeze the glutes to initiate the drive up.

Swipe again for some glute stretches.

First up is pigeon pose, you can either stay relatively upright or fold forwards as pictured. Which variation you choose will depend on your flexibility and comfort. You should feel a good stretch in the glutes and possibly hamstrings as well depending on how tight your muscles are.

Swipe one more time for our second stretch - the laying figure four stretch. This stretch gets really deep into the piriformis which allows for better hip mobility and in turn greater power output.

Address

437 Remuera Road
Auckland
1050

Opening Hours

Monday	7am - 7pm
Tuesday	7am - 7pm
Wednesday	7am - 7pm
Thursday	7am - 7pm
Friday	7am - 7pm

Telephone

095229240

Website

http://www.remueraphysiotherapy.co.nz/

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